Track Workout

Sent this workout along with Tineke, but her it i for anyone that might miss the group this evening:

W/U: 5:00 walk, 12–25:00 easy run, Dynamic WU drills , Strides X2 , 3:00 easy run Main Set: 3 × 2:00 Run at approx. 5km Even Pace-Z4 (1:00 JR) – 3:00 Walk/Jog – 4 × :30 Run at approx. mile/1500m Even Pace Z5 (1:00 JR) – 3:00 Walk/Jog – 3 × 4:00 Run at 30min Even Pace Z4 (2:00 Jog) – 3:00 Walk/Jog – 4 × 1:00 Run at approx. mile/1500m EP (1:00 JR) Run all main set intervals at as fast a pace as you can maintain with good form. C/D: 3:00 walk, 5–10:00 easy run, 3:00 walk TIP: Run each rep bearing in mind what is still to come. Try to get faster as the workout progresses.

JR = Jog Recovery

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